Are your dark under-eye circles caused by allergies? What’s the right way to use nasal spray? A health editor’s guide to seasonal allergies.

It’s allergy sneezon — I mean, season — so if you’re struggling with itchy, water eyes, a stuffed-up nose and a short supply of tissues like several of my close friends are, you’re far from alone. A Yahoo News/YouGov poll of 1,746 U.S. adults conducted in April found that 46% of Americans have seasonal allergies, and 22% have missed work or school because of their symptoms. If you’re one of them, read on for tips to help get them better under control.

🤧 What I learned … you can blame ragweed — and climate change — for your sniffling and sneezing

Each season ushers in its own particular set of allergies. And for fall, that’s ragweed, which can trigger hay fever, also known as allergic rhinitis. Although each ragweed plant only survives for a single season, it can produce up to 1 billion — yes, billion — pollen grains, making life miserable for the 23 million Americans with a ragweed allergy.

And you’re not imagining things if it feels like seasonal allergy season is sticking around longer than usual — that’s because it is. You can probably guess why — it’s because of climate change. Warmer fall temperatures prolong the growing season for ragweed and other plants, according to the Environmental Protection Agency (EPA). These higher temps, along with increased concentrations of carbon dioxide, also cause ragweed (and other plants) to make more pollen. What’s more, the pollen these plants make is also more allergenic, per the EPA.

👂 What I heard … dark under-eye circles could be caused by allergies

I recently watched a TikTok by allergist and immunologist Dr. Zachary Rubin about “allergic shiners.” According to the Cleveland Clinic, they’re caused by nasal congestion that’s triggered by hay fever. The congestion can slow blood flow around the nose, which in turn causes swelling, making the area under your eyes look dark like a bruise and puffy. While there are plenty of culprits behind dark under-eye circles, including not getting enough sleep, genetic factors, aging and more, allergies are one of them, especially if you have other symptoms such as itchy, watery eyes or a runny nose. So what can help? Try keeping up with your allergy medications to reduce nasal congestion, apply cold compresses to the area and prop up your pillow at night to help fluids drain better.

🍁 What I’m doing … getting out in nature

Walking to my local park, especially in the fall as the leaves change, is one of my favorite ways to get in some exercise and clear my head at the same time. In fact, spending a mere 20 minutes in nature can lower stress levels and boost your immune system. For those with seasonal allergies, however, being outdoors might sound like the last thing you want to do. But you don’t have to stay trapped in your home with the windows closed to keep allergies at bay (though that’s not the worst idea). The key is to be savvy about timing your walks. For example, ragweed pollen levels are highest in the morning so you may want to hold off on your walk until later in the day. Also, always check the pollen count before you step outside. The Allergy & Asthma Network (AAN) has a handy tool that lets you look up the pollen count in your area.

👃 What I read … there’s a right way to use nasal spray

Nasal sprays are typically fairly user-friendly, but there are some tricks to make sure you’re using the medication the right way. While you might think that aiming for the center of your nose is better, the AAN suggests pointing the nozzle toward your ear to make sure the mist reaches the back of your nose and doesn’t hit your septum — the tissue that separates your nostrils — which can actually cause damage. When applying the medicine to your right nostril, AAN recommends using your left hand and then switching it when doing the other side. Lastly, however tempting it may be if the medicine drips down, avoid blowing your nose for at least 15 minutes after using the nasal spray.

🍴 What I’m planning to make … soy-glazed ginger turkey meatballs

Who doesn’t love a good meatball? Even better when it’s packed with good-for-you ingredients (and only takes about 30 minutes to make). This soy-glazed ginger turkey meatballs recipe calls for fresh ginger and garlic — both of which not only add a burst of flavor but also help boost the immune system and have natural anti-inflammatory properties. While that’s handy for the upcoming cold and flu season, it’s also helpful for allergy sufferers. Garlic in particular contains quercetin, which can help inhibit the release of histamines. Vitamin C is another — it can help reduce allergic rhinitis symptoms including sneezing and a runny nose. The best sources of vitamin C include red peppers, kiwi, broccoli and strawberries. It’s important to note that these foods aren’t substitutes for actual allergy medications, but they’re healthy additions to your regular diet that might help you sniffle a bit less.